Make A Playlist Or Download An Audio Book
Music is a great motivator, so load up a walking or weightlifting playlist of your favorite tunes to play while youre on the move. Audiobooks and podcasts are also great to listen to while you exerciseyou may find yourself exercising more frequently or for longer periods of time just so you can hear what happens next.
What Type Is Best
Walking, jogging, swimming, and bicycling are all good choices. If you like going to the gym, try the treadmill, elliptical machine, or step machine. Or take a class that’s fun and motivating, like Zumba or step.
Doing something you enjoy, whatever it may be, helps you stick with it longer.
You may also want to try resistance training. Itâs great for building lean muscle and strength, and may improve your lipid profile, says John Higgins, MD, a Houston sports cardiologist.
Try lifting weights or using resistance bands. For the best results, make it progressive, which means as you get better and stronger, you should bump up the amount of weight or the number of repetitions.
The more calories you burn, the more you cut bad cholesterol and raise the good kind. — John Higgins, MD
Go For A Nice Run Or Jog
If your joints are in good shape and you enjoy jogging, youre in luck, as this is a great exercise for lowering cholesterol and for managing your weight. Dont think you have to race, though. An easy jog for a few miles may be better for lowering cholesterol than a fast sprint around the block.
In a 2013 study published in the Archives of Internal Medicine, researchers reported that long-distance runners showed significantly better improvements in HDL cholesterol levels than short-distance runners . They also saw better improvements in their blood pressure.
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Which Exercise Is Best To Reduce Cholesterol
When it comes to lowering cholesterol, there is no single exercise that works. Reducing cholesterol levels requires a combination of diet, exercise, lifestyle modifications, and medication if necessary.
However, regular exercise can help promote good health overall, especially if you incorporate aerobic exercises and resistance training.
The Mechanisms Of The Effects Of Aerobic Exercise On Lipids
Although the mechanism of exercise-induced lipid changes is unclear, exercise itself may increase blood lipid consumption hence to decrease lipids levels . Mechanisms may involve the increased activity of lipoprotein lipase – lipoprotein lipase responsible for chylomicrons and VLDL TAG hydrolysis in granules . Most of the catalytically active LPL is located in the vessel wall and then isolated from the endothelium surface and released in the blood after intravenous injection of heparin . Therefore, the detected LPL is often the post-heparin LPL. Ferguson et al. reported that heavy or prolonged aerobic exercise episodes could significantly increase post-heparin plasma LPL activity, thus promoted LPL-mediated TG hydrolysis. However, with several findings showing that pre-heparin LPL concentration indicate the amount of systemic LPL activity , Tanaka et al. turned the target to pre-heparin LPL, and found that 12 weeks of jogging training increased pre-heparin LPL concentrations in overweight men . Exercise-induced LPL changes were time-delayed, for example, LPL mRNA peak level occurred at 4 h after exercise . Besides, LPL activation elevation could last for 24 h after only a 1 h exercise session in individuals with moderate intensity exercise .
Summary of the potential mechanisms through which exercise improves the lipid profile is in Fig. .
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Tracking Your Cholesterol Ratio When Weight Training
If you are trying to lower your cholesterol, you need to be sure you are only lowering the bad cholesterol. The good cholesterol needs to stay as high in numbers as possible.
Therefore, looking at just your total cholesterol count is inadequate.
You need to know your HDL count and your total cholesterol count so that you can determine your true cholesterol reading. A simple calculation can help you determine if your body is in need of cholesterol help.
If you do not know your cholesterol breakdown, a simple blood test can give you the numbers. Once you have them, divide your total cholesterol by your HDL .
The ending result is your good to bad cholesterol ratio. For example, if your total cholesterol is 196 and your HDL is 62, divide 62 into 196. The result is 3.16, which is optimal.
If your resulting number is 4 or lower, then you have a good ratio and need to maintain your cholesterol levels. Continue a healthy diet and a regular exercise routine to keep your cholesterol healthy.
If your number is higher than 4, you should consult a physician for the best course of treatment. Modify your diet and increase your exercise in order to help combat your cholesterol risk.
If your LDL is high, then you definitely need to lower it. If your total cholesterol is good, then you need to maintain it to reduce the risk of plaque buildup and possible heart disease or strokes.
Why Exercise Is Effective At Lowering Cholesterol
Cholesterol is one of the fatty substances we have circulating in our blood. If we have too much, it can stick to the inside walls of our arteries, narrowing them and increasing risk of cardiovascular disease.
Its not only the amount of cholesterol in the blood that affects our risk, though. Other factors play a part. One of these is the type of protein that carries the cholesterol through the body. Low-density lipoprotein cholesterol is more likely to cause problems. High-density lipoprotein cholesterol protects the body from cholesterol buildup.
Exercise helps increase levels of HDL good cholesterol. Researchers reported on this in Arteriosclerosis, Thrombosis, and Vascular Biology found similar results. In men with belly fat, regular endurance exercise increased HDL good cholesterol levels.
Exercise may even change the nature of our cholesterol. In 2002, researchers from Duke University Medical Center found that exercise improved the number and size of the particles carrying cholesterol through the body. Those who exercised more had larger, fluffier particles that were less likely to clog arteries.
Exercise can help you lower cholesterol numbers even if youre overweight. In the Journal of Obesity, researchers reported that overweight and obese adults who walked, jogged, and cycled while eating a cholesterol-lowering diet improved total cholesterol, LDL cholesterol, and triglyceride levels.
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How Can I Lower My Cholesterol By Making Lifestyle Changes
You can lower your cholesterol levels by making lifestyle changes, and through taking medicines if that’s what your doctor advises. Some people will only need to improve their lifestyle and diet to get their cholesterol to a safe level. Others may need to take cholesterol-lowering medicines, as well.
How Much Exercise Do You Need
The amount and type of moderate exercise varied widely in these studies.
The American Heart Association has the following recommendations for including exercise in your healthy lifestyle:
- For your overall heart health, you should fit in 30 minutes of moderate aerobic exercise daily for at least 5 days a week.
- For specifically lowering lipids, you should be including at least 40 minutes worth of moderate to vigorous exercise at least three to four times a week.
If you cant fit a 30- or 40-minute exercise regimen into your busy day, don’t worry. You can divide your time up into 10- or 15-minute intervals to achieve the total recommended amount of exercise daily and get the same health benefits.
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The #1 Secret Trick To Lowering Your Cholesterolyour Browser Indicates If You’ve Visited This Link
High cholesterolthat’s something you get from eating too much steak, eggs, and butter, right? Not exactly. Although decades of TV commercials for margarine planted that idea in Americans’ heads, today experts say dietary cholesterol doesn’t have the effect on blood cholesterol that was once believed.
Aerobic Exercise And Hdl
Many studies have focused on the relationship between aerobic exercise and HDL-C, and have found that HDL-C levels are more sensitive to aerobic exercise than both LDL-C and TG. Furthermore, all studies focusing on the effects of exercise on HDL-C seemed to consistently indicate that there was an increase in HDL-C more or less, no matter in human or in rats . However, people usually improve their lifestyles as they do aerobic exercise, which can lead to interference with the results. To avoid this problem, Kodama et al. performed a meta-analysis of 25 randomized controlled trials. People only exercised, that is, without medications or dietary therapy. Still, they found HDL-C increased by 2.53 mg/dL when aerobic exercise was 5.3 MET .
Table 1 Several studies about effects of aerobic exercise on HDL-C, LDL-C and TG in human
The main function of HDL-C is to participant the RCT process. Králová Lesná et al. found that exercise could increase cholesterol efflux by 1.8% after 9 weeks training. Besides RCT, HDL-C possesses other functions such as clear lipid peroxide transport. Välimäki IA et al. and Tiainen et al. found that exercise could increase oxidized HDL and oxHDL/HDL and decrease oxLDL at the same time. So, exercise can affect the HDL-C function including RCT process and lipid peroxide transport clearing. And the function of anti-inflammation or anti-oxidation needs further research.
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How To Get Started On An Exercise Plan To Lower Cholesterol
Always check with your doctor before starting an exercise program, especially if your high cholesterol is putting you at more immediate risk for heart disease or stroke, says Dr. Cho.
If you experience chest pain, shortness of breath, dizziness or lightheadedness during exercise, stop immediately. Dr. Cho adds more general tips for getting started:
- Start slow. If you are new to an exercise program, start with a short amount of time, and slowly increase. Low and slow, all the way. Start with a 15-minute exercise, then build up to at least 30 minutes of exercise each day. The optimal goal is to achieve approximately 200 minutes per week of exercise, Dr. Cho says.
- Stay hydrated. Drink water when you are thirsty, and remember that in hot or humid conditions you may need to drink even more water to maintain hydration.
- Stay comfortable. Wear sneakers or flat shoes with laces that have good support.
- Stay on top of it. Make exercise a regular part of your healthy lifestyle, and try to exercise at the same time each day so it becomes a habit.
- Stay motivated. Ask family and friends to join you to help keep you motivated and healthy. This also can help them to start or continue their own journey to a healthy lifestyle.
The great thing about exercise is that it doesnt always have to be the same, says Dr. Cho. Change it up, keep it exciting and know that in good time, your hard work will pay off in the form of lower cholesterol.
Eating Well + Exercise
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
The Stanford University School of Medicine study involved 200 middle-aged Americans, all sedentary and with poor eating habits. Some were told to launch new food and fitness habits at the same time. Others began dieting but waited several months before beginning to exercise. A third group started exercising but didnt change eating habits till several months later.
All the groups received telephone coaching and were followed for one year. The winning group was the one making food and exercise changes together. The people in this group were most likely to meet U.S. guidelines for exercise and healthy eating , and to keep calories from saturated fat at less than 10% of their total intake of calories.
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
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What Kinds Of Strength Training Should You Do To Lower Cholesterol
Resistance training comes in several forms, but the two most common are weightlifting and floor exercises. Whichever you choose, youll do a certain number of repetitions, or repsusually 10 to 12 of themthen rest for one to two minutes before doing another set of 10 to 12 reps.
How to lift weights
If you belong to a gym, you can use free weights or weight machines. If you dont have a gym membership, you can purchase hand weights to use at home. Heres how to get started lifting weights:
Choose the right weight to start with
Find the weight that you can lift 10 to 12 times in a row so that the first half of the set is fairly easy, but the second half is more difficult. The last two reps in the set should be very difficult to liftyoull feel your muscles burning, and may feel inclined to vocalize your discomfort with a little groaning, and thats okay!
Rest between sets
For each weightlifting exercise, complete three sets of 10 to 12 reps. Between each set, rest for one to two minutes.
Recover between sessions
Allow 48 hours between sets to let your muscles recover. If you do your upper body one day, and your lower body the next day, you can do your upper body again the following day.
How to do floor exercises
Floor exercises use your own body weight as resistance. These include sit-ups, push-ups, planks, lunges, and squats.
Yoga as resistance training
Aerobic Exercise And Ldl
Fasting LDL-C is strongly associated with an increased risk of coronary artery disease , so it is necessary to make clear the effect of aerobic exercise on LDL-C. Unlike HDL-C, the effect of exercise on LDL-C is inconsistent in human and there are even completely contrary results . The results of these different studies may be due to variations in peoples weight. Some studies showed that aerobic exercise alone did not change the fasting blood LDL-C levels, unless the weight during this period also changed. In addition, research statistics showed that per kilogram of body weight loss resulting in LDL-C reduced by about 0.8 mg/dL .
In rats, the changes of HDL-C are almost the most obviously one than others. It may not only because HDL-C is more vulnerable to exercise, but also because HDL-C is the most abundant of lipids component in rats. Besides, different from the human being, LDL-C consistently decreased after exercise in rats .
Plasma Lp is another LDL subunit containing Apo . However, unlike other low-density lipoprotein subfractions, Lp is genetically influenced, unaffected by motion, and cannot be improved by any form of exercise .
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How To Lower Your Cholesterol With Cardio
Research shows that moderate-intensity exercise increases good HDL cholesterol, which helps remove the bad LDL cholesterol from your body. But it doesnt have much of a direct effect on LDL cholesterol and triglyceride levels. However, high-intensity cardio exercise lowers LDL and triglyceride levels.
Organized Sports And Other Activities
Other sports and activities can also be beneficial for lowering cholesterol and improving general health.
The main factors to consider are how much energy the body uses up doing the sport or activity and how often a person engages in it.
The following sports and activities can help:
state that adults should undertake a certain amount of exercise each week to stay healthy. However, they point out that 1 in 4 adults around the world do not meet the global recommended levels of physical activity.
The WHO recommend that adults aim for one of the following:
- at least 150300 minutes of moderate intensity aerobic physical activity per week
- at least 75150 minutes of more vigorous intensity aerobic physical activity each week
- an equivalent combination of moderate and vigorous physical activity throughout the week
Tracking the heart rate during exercise can help a person reach their fitness or weight loss goals. Heart rate is a good indicator of how much effort a person is putting in when exercising.
The AHA recommend that people reach 5085% of their maximum heart rate when exercising.
They explain that a person can calculate their maximum heart rate by subtracting their age from 220 to give them a value in beats per minute .
For example, a 30-year-old would subtract 30 from 220, giving them a maximum heart rate of about 190 bpm.
Scientists measure cholesterol in milligrams per deciliter .
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Regular Exercise Can Lower Cholesterol Reducing The Risk Of Adverse Health Outcomes Good Physical Activity Options Include Brisk Walking Running And Resistance Training
The American Heart Association advise people to aim for a minimum of 150 minutes of moderate intensity exercise per week to lower low-density lipoprotein , or bad, cholesterol levels.
In this article, we look at whether exercise lowers cholesterol. We also explain which types of physical activity to try and suggest other ways in which a person can manage their cholesterol.
It is worth noting that there are two main types of cholesterol in a persons body: LDL cholesterol and high-density lipoprotein , or good, cholesterol.
When people talk about lowering their cholesterol levels, they are referring to LDL cholesterol. About of adults in the United States have high LDL cholesterol.
Exercise can also help raise HDL cholesterol. A showed that walking for 1 hour a day on 5 days of the week for 24 weeks increased the levels of HDL cholesterol in the body.
A supported this finding, showing that the levels of HDL cholesterol in the body increased after regular high intensity strength training three times per week for 10 weeks.
Regular exercise can also help in various other ways, including:
A person can lower the levels of LDL cholesterol in their body in other ways, too. These